Ready Meals That Are Gluten Free At Coles
Posted: March 18, 2025 Updated: March 18, 2025
Ready meals are beyond convenient, but are there any gluten free options at Coles?
When I made my article Gluten Free Ready Meals at Woolworths, I had no idea just how popular it would be. In just seven days it had over 4,500 views. That is huge.
One question I received on Facebook when I posted it was “Do you have a guide for Coles?”
As I outline in the Woolworths article, I did Woolies first because I believe there are far more gluten free ready meals at Woolworths than there are at Coles.
But, not everyone has a Woolies near them so I’ve made this article to show what Coles can offer coeliacs living in Australia.
Related content
- Lollies and chocolates at Coles that are gluten free
- Gluten free lollies and chocolates at Woolworths
Gluten free, legit or by ingredient.
In this list you’ll see a few items that are what I call legit gluten free – that is, tested and known to be gluten free. Then there’s what gluten free folk call GF by ingredient.
GF by ingredient means no gluten containing ingredients, and no warnings that it may contain these due to cross contact.
Gluten free by ingredient is accepted by coeliacs around Australia as a safe way to eat and is recommend by Coeliac Australia.
In a country like Australia where there isn’t a huge gluten free population (and therefore market) it is very challenging to find suitable food if you only eat certified products.
Ready meals in the fridge section
When I started working on this article around mid-2024 (yes, sometimes articles take months before they come out) there were no options in the fridge section.
Fast forward to Nov / Dec 2024 and I’ve discovered there are, in fact, two!
Note: If you want to call sushi a ready meal then yes there are options at some stores. I don’t feel like this fits the criteria of a ready meal, which to me is something you get to eat warm and is nutritionally complete with carbs, protein and hopefully some veg.
Coles Kitchen
- Thai red chicken curry and rice, 350g. Allergen: Fish. May contain: Nil.
The other ready meal available in the Coles fridge is actually a family-sized offer and weighs in at 1.4kg! We’ve had it five times now and I can confirm it is delicious. It makes four serves, each time we’ve also cooked rice and some additional vegetables.
- Tandoori chicken and veggie feast, 1.4kg. Allergens: Milk, egg. May contain: Nil.
Gluten free freezer section
One magical day in 2023 a purchaser for Coles announced themselves in a gluten free Facebook group and asked “what gluten free items do you want in the freezer section?” It got hundreds of comments.
From that, a bunch of new products suddenly arrived, including frozen ready meals.
Before I get into the list, a quick note about Amy’s Kitchen. Their products used to be available in Coles, however they are no longer available in Australia as of early 2024. No more mac and cheese, broccoli bake or vegetarian lasagna.
Coco and Lucas
Between writing my first guide for Woolworths and getting this Coles one completed Coco and Lucas launched not one, or two but three new flavours. This brings their total at Coles to five gluten free ready meals which is quite frankly, brilliant.
I’ve tried the spaghetti bolognese and it was delicious. Pasta can be pretty terrible in a frozen ready meal but this had great texture, much nicer than you’d expect.
- Mild butter chicken, 270g. Allergen: Milk. May contain: Egg, fish, crustacea, sesame, soy, sulphites, tree nuts, lupin.
- Thai red curry, 270g. Allergens: Crustacean, fish. May contain: Egg, mollusc, milk, soy, tree nuts, sesame, sulphite.
- Massaman beef curry, 270g. Allergens: Crustacean, fish. May contain: Egg, mollusc, milk, soy, tree nuts, sesame, sulphite.
- Spaghetti bolognese, 270g. Allergens: Soy, milk. May contain: Egg, fish, crustacea, sesame, sulphites, tree nuts, lupin.
- Mac and cheese, 270g. Allergen: Milk. May contain: Egg, fish, crustacea, mollusc, sesame, soy, sulphites, tree nuts.
Coco and Lucas also do a kids range, some of which are gluten free. Woolworths stocks two of them and in December 2024 I saw one is now stocked at Coles. The kids meal is a bit smaller than the ones above, weighing in at 220g compared to 270g.
I still haven’t seen this listed online so I haven’t got the nice photos – but here’s one I took in February.
- Coco and Lucas fried rice (kids meal), 220g. Allergens: Egg, fish, soy. May contain: Crustacea, mollusc, milk, sesame, sulphites, tree nuts.
Foddies
If you’re from Melbourne Foddies might be a familiar name to you. They once owned a gluten free, low FODMAP cafe and made a range of gluten free meals. These days their only product is the Thai green curry (see my review), available exclusively at Coles.
- Foddies Thai green chicken curry, 300g. Allergens: Fish. May contain: Tree nuts, crustacean, peanut, lupin and sulphites.
Tutto Pasta
The gluten free lasagna by Tutto Pasta has been around for a long time. However the chicken fettuccini only arrived in stores in October 2024. So great that we are getting more options!
I’ve tried the lasagna and I really didn’t like it, I found it very watery and it didn’t have much cheese. However I’d heard from lots of people who either love it or hate it – it really is 50-50!
- Gluten free lasagna bolognese, 350g. Allergens: Egg, milk, soy. May contain: Fish, crustacean, sesame, nuts.
- Gluten free fettuccini in a rosé sauce, 350g. Allergens: Egg, milk, soy. May contain: Nil.
Regular freezer section
Outside of our tiny gluten free freezer section it is a little bit trickier.
Coles’ own brand of ready meals have a few options that are GF by ingredient. For the budget conscious (all of us, really) these are a bargain at just $4.00. And at 375g it’s a decent size as well.
These are made in Australia with Australian RSCPA chicken.
- Satay chicken. Allergens: Crustacean, fish, peanut. May contain: Cashew.
- Thai green curry. Allergens: Crustacean, fish, milk. May contain: Cashew, peanut, soy.
- Butter chicken. Allergens: Milk. May contain: Cashew, peanut, soy.
In the aisles
There’s not too much in the aisles at Coles when it comes to gluten free ready meals. If you need some shelf stable products there is a larger range at Woolworths.
Hart and Soul
Coles used to stock quite a lot of the Hart and Soul range but during 2024 it was greatly reduced. I think this was to make way for a new range by Hart and Soul which unfortunately isn’t gluten free.
- Hart & Soul Butter Chicken, 250g. Allergens: Milk, tree nuts. May contain: Crustacean, egg, fish, peanut, sesame, soy.
- Hart & Soul Satay Chicken, 250g. Allergens: Peanut. May contain: Sesame, soy, fish, egg, Crustacean, cashew.
Coco Earth
Coco Earth are a weird brand, they’ve got a mix of shelf stable and frozen meals. The ingredients and allergens are different across them so it’s hard to keep track. Out of their shelf-stable curry and rice products just one is gluten free.
You can also buy a nice palak paneer off the shelf but there’s no rice included so it’s not in the guide.
- Coco Earth Thai green curry, 400g. Allergens: Nil. May contain: Nil.
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